Ingredients
- 300g penne rigate
- 1 tablespoon low-fat spread
- 2 tablespoons plain flour
- 2 cups skim milk
- 1/4 cup thickened light cream
- 1/3 cup 25% reduced-fat grated cheddar cheese
- 350g broccoli, trimmed, cut into small florets
- 400g can no added salt pink salmon, drained, flaked
- 1 cup fresh multigrain breadcrumbs
- 1 lemon, rind finely grated
- 1 tablespoon chopped chives
Method
- Step 1Cook pasta in a large saucepan of boiling, salted water following packet directions, until tender.
- Step 2Meanwhile, lightly grease an 8-cup capacity baking dish. Heat spread in a large saucepan over low heat. Add flour. Stir to combine. Remove from heat. Gradually add milk and cream, stirring constantly until smooth. Return to medium heat. Cook, stirring, for about 4 minutes or until smooth. Stir in cheese.
- Step 3Place broccoli in a heatproof, microwave-safe bowl. Drizzle with 2 tablespoons cold water. Cover with plastic wrap. Microwave on high (100%) for 2 1/2 minutes or until bright green and tender. Drain.
- Step 4Drain pasta and return to saucepan. Add cheese sauce, broccoli and salmon. Season with salt and pepper. Stir to combine. Spoon pasta into baking dish.
- Step 5Preheat grill on high heat. Combine breadcrumbs, lemon rind and chives in a small bowl. Sprinkle crumb mixture over pasta. Place under grill for 2 to 3 minutes or until golden and crisp. Serve.
- Low sugar
Nutrition
2558 kj
Energy
16g
Fat Total
6g
Saturated Fat
7g
Fibre
40g
Protein
83mg
Cholesterol
564.09mg
Sodium
8g
Carbs (sugar)
74g
Carbs (total)
All nutrition values are per serve
- Author: Jenny Fanshaw
- Image credit: Mark O'Meara
- Publication: Super Food Ideas
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